FREE “10 Intermittent Fasting Questions” Webinar



September/October FREE IF WEBINARS—Choose the Date/Time That Works for You!


Thursday, September 26th @ 8:00pm Eastern Time

Sunday, September 29th @ 9:00pm Eastern Time

Tuesday, October 1st @ 10:00am Eastern Time

Wednesday, October 2nd @ 8:00pm Eastern Time


Do you long to manage your weight while still enjoying birthday parties, weddings, showers, family dinners, and other special occasions?

Do you wish you could meet your fitness goals while still enjoying social events and nights out to your favorite spots?

Do you love to vacation and enjoy the local cuisine without guilt?

What about health…..have you heard the amazing health, anti-aging, longevity, immune-boosting, muscle-restoring, and disease prevention benefits of Intermittent Fasting?

Daily Intermittent Fasting (IF) might be the exact weight management, health, and fitness program for you….and you can find out for sure in my FREE webinar, “10 Intermittent Fasting Questions.”

In this webinar, Donna Reish, blogger and IF teacher, will answer the top Intermittent Fasting questions for you in an engaging, interesting, and colorful presentation.

I’d love to have you join me for a free one hour webinar where I answer ten most common IF questions…

1) What is fasting?

2) Who should fast?

3) What happens during fasting?

4) Do I have different fasting options?

5) How do I lose weight with IF?

6) Can I eat whatever I want?

7) What are the benefits of IF?

8) What do I do when I’m hungry?

9) How do I set myself up for success?

10) Can I do it forever?

Check out this short video where I describe the webinar!

I’m excited to teach this life-changing material–and I can’t wait to see YOU in the webinar!

Links to Learn More About Intermittent Fasting

Sign up for my free Intermittent Fasting webinar, “10 Intermittent Fasting Questions,” a one hour presentation to answer your IF questions!

Sign up for my month-long, step-by-step course (starts the first Monday of each month)

Subscribe to the blog and get free IF start up charts

Join my private FB group where I teach IF!

Subscribe to iTunes

Subscribe to Youtube channel

Get my IF app

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First Five Days of “More Real Food Challenge” (Videos and Outlines!)

First Five Days of “More Real Food Challenge” (Videos and Outlines!)

Not real food… we call it processed food, packaged foods, sugary foods, calorie dense foods, nutrient lacking food, junk food, or something else?

And then what do we call Real Food—I mean, it can be in a package, right (frozen veggies, canned fruit, jars of nuts)? It can be calorie dense (butter, coconut oil, avocado, egg yolk, chicken skin….the list goes on). It can be in a package or not.

This month we are having a “More Real Food” Challenge in my free private FB group.

And I’m teaching live every. single. day. (Think lots of hats before I go work out! ha ha)

But I want us to learn and grow together–and change our eating habits in such a way that we have an impact on our overeating, overhunger, over craving, and over desire.

So…we are first of all PLANNING and determining a way to MEASURE (not like weighing our food or anything!).

And then we are learning, learning, learning….I am answering questions all month like

What is real food?

What is not real?

How are triggers connected to the not real foods in my life?

How does The Hungry Brain’s 5 Trigger Foods apply to not real food?

How does real food affect stomach distensability, digestion, appetite, fullness, cravings, and more?

How does not real food affect ghrelin?

How does real food affect our ability to hear leptin (the satiety hormone)?

What should I consider real or not real?

How should I keep track of my not real foods?

How much is too much–and how frequency of not real foods affect dopamine…

AND….so much more!


So if you would like to learn how to eat more real food, how to decrease cravings for not real food, and all the things….I’d love to have you join us!


And…to show you what you might have missed so far….


Here are the mini outlines and the videos from the first five days.

Day 1: April’s “More Real Food” Challenge

Join anytime or just watch and learn. No pressure!

Let’s start with a plan and a measurement

1. For thirty days, I’m going to tell you everything I know about real food and processed food’s effect on hunger, leptin, grehlin, stomach dystensibility, brain, dopamine, rewards, weight, size/inches, and more….but for today, make a plan to either reduce processed food or increase real food…just a micro change.

2. For now, make a way to measure this plan–simple note on your phone, three fruits on the counter, sticky note in your wallet…a simple way to measure.

3. Tell us below what your plan and measurement are for today

Day 2: April’s “More Real Food” Challenge

1. What is real to you?

2. What do you want to decrease–and why?

3. How will you PLAN and MEASURE today?

Day 3: April’s “More Real Food” Challenge–MORE Tips for Determining Real vs. Not Real

Notes for Today’s Broadcast:

1. Don’t forget to comment! Excited to see people ADDING real food and not just focusing on subtracting non-real!

2. Benchmark for making your “not real” list (foods you’re going to “decide ahead of time” and have only those times)

a. My Trifacta

b. One benchmark: Which foods are your triggers?

i. Example—no triggers from homemade sugar-free treats

ii. Example—no triggers from low sugar snacks with flour

iii. Triggers for me come when I bring three or four of the “5 Triggers” from “Hungry Brain”

iv. These foods that you can’t stop eating, that make you want more, that trigger you to over eat or over desire—these are foods that you’ll want to make rare/treats

3. Tomorrow–WHY real foods

Edited: Assignment for those who want to participate today! Comment below:

A. Your real food vs non real food PLAN today
B. Your way to MEASURE today’s plan
C. Start your non real food list with foods that trigger you (like my trifecta foods!)

Day 4: More “Real Food” Challenge– WHY Real Foods

1. Real foods have the ability to fill us up way more than processed foods in terms of bulk

a. Calories per gram/size/bulkiness
b. Fiber
c. Water

2 Real foods often have protein

a. Most thermogenic macronutrient
b. Takes 14% of its calories to process it
c. Stay in digestive system longer, not as much room for other foods



1) PLAN your real and non real foods for today
2) Decide how you will MEASURE (jotting them on a sticky note, making notes in your note section on your phone, writing them in a journal, etc)
3) Keep adding to your non-real food list (which you will try to reduce frequency of eating) as you see what foods affect your cravings, appetites, over hunger, over desire, etc (examples—my Trifacta Foods with flour, sugar, and fat are at the top of my non-real food list).

Day 5: April’s “More Real Food” Challenge

1. Real foods affect grehlin more (hunger hormone/tells brain stomach space)

a. We can train grehlin through Intermittent Fasting

b. Grehlin training takes consistency just like parenting!

c. We can trick grehlin through stomach filling of more nutrient dense, less calorie dense, more fibrous, more watery, longer lasting foods

2. Real foods aid in digestion

a. Fiber and water aren’t just “fillers” for our stomachs

b. They help move foods and toxins through at a healthy pace


Assignments —“You only propel what you plan; you only move what you measure!”

1) What’s your real food vs non real food PLAN today?

2) What’s your real food vs non real food MEASUREMENT today?

3) Continue making your non-real food list with foods or combinations of foods that you will only have as a planned “fun food”—not daily food

a. Pay close attention to your triggers (usually a combo food—like salt and starch and fat like chips; or flour and sugar and fat, etc)
b. Don’t worry about having a perfect list—can be specific foods or trigger combos, etc

See you in the group!

Let’s feel great and live well,



P.S. If you have questions, I have answers! Sign up for April’s workshop, “Ten Intermittent Fasting Questions”! (It’s free!!)

April’s “More Real Food” Challenge

April’s “More Real Food” Challenge

So I unearthed some secret to eating and cravings and dopamine spikes and “addictive” properties in food accidentally–and I’m not even a scientist, just a normal teacher who has written dozens of curriculum books.
Light bulb moment….me to my husband: “So I figured out what the worst culprits are for me!”

Husband: “What’s that?”

Me: “It’s the Trifacta!”

Husband: “What’s the Trifacta?”

Me: “It’s the three things that, when combined, lead me to crave, overeat, overdesire, and not be able to stop.”

Husband: “That’s great!”

Me: “No…really…it’s beyond great. I think I’ve just uncovered something that the whole world needs to know. It’s not just sugar….it’s not just flour….it’s not just fat…’s the trifacta.”

Husband: “I think someone already discovered that….

Okay, so I didn’t make a great scientific breakthrough. I didn’t unearth something new to weight management. And I have since found a book that explains the entire thing in great scientific, research-based detail….so now I’m not a scientist anymore. I’m just a fangirl….

But it is important to note that I discovered this BEFORE I read the book! lol
Dr. Stephen Guyenet, author of The Hungry Brain, has spent his career on brain and fat loss and gain research. It is super compelling…and while others are watching the latest episode of their favorite TV show at night, I’m binge watching (the only time that word is allowed at is when it’s not associated with food!) his Youtube videos!
So I have wanted to do more and more with this vital info…but I wanted to learn more, read more, study more, make more charts, watch more videos…..

But I’m not.
I’m just going to run with what I know so far (which I think will be super helpful to all my peeps!) and do SOMETHING!!!

Starting Monday, April 1st, we will be having a month-long More Real Food Challenge (in honor of my discovery, you know!).
It will have the following components (and possibly more!):

1) Every day I will go live for a few minutes to teach a concept related to real food, processed food, hunger, appetite, overeating, overdesire, cravings, grehlin, leptin, etc. etc.

2) I will date and label it so you know which day to comment on it

3) If you want to participate, you will comment under each video with an answer to the question or what you are doing/how you are doing that day with more real food!

4) We will go for progression, not perfection!

5) Each person will set their own goals (and I will explain some easy ones, like 80/20, X number of treats, etc.)…so there isn’t a “one rule fits all”! Some of us still have a lot of processed foods, so even reducing from that will be soooo helpful.

So I’ll see you in group! If you haven’t joined yet, please do so anytime

And feel free to invite your non-fasting friends to the group—you don’t have to be fasting to add “More Real Foods”!

Let’s “feel great and live well,”

Fast Shot: Sneak Peek of the Intermittent Fasting Course (Check Out These Graphics!)

Fast Shot: Sneak Peek of the Intermittent Fasting Course (Check Out These Graphics!)

Coming soon! Sign up by Sunday before the first Monday of the month!!! I’d love to teach you how to use Intermittent Fasting to achieve your weight and health goals!! 

Get 20% off with this code SAVE20 !!!

A. Course Lay Out—One Month Long

1. 21 Days of Daily Lessons

a. 30 minute videos
b. Outline for each day
c. Graphics and pictures to print if desired
d. Self Talk and Motivating Moments cards and posters to go with each day’s lesson

2. Month Long But Lifetime Access

a. 21 days of lessons
b. One week of live Q and A’s
c. Notified via email each day to go into your classroom (or just log into your classroom anytime!)
d. Can go back and do the program again on your own anytime
e. Always available!
f. Free FB group for the month with daily questions and access to me; graduate FB group for after course ends!



B. Twenty-One Days of Topics—30 Minute Videos on EACH Topic

1. Our First Fast
2. Fasting Spectrum and Three Types of Coping
3. Coping Consumptions
4. Coping Mechanisms and Distractions
5. Fasting Protocols
6. OMAD/3 and Other Boundaries
7. Review & Definitions
8. Insulin and Glucagon
9. Hunger and Satiety (Grehlin and Leptin)
10. Four Benchmarks for Food
11. Appetite Correction
12. Fast Adaption
13. Four Ways We Lose Weight With IF
14. Calories In/Calories Out Game
15. Macronutrients
16. Benefits and Triple E of IF
17. Habits and Food Association
18. Consistency and Choosing Specials
19. Varying Your Eating Windows in Real Life
20. Building Belief
21. Fat Loss

C. Some Graphics in the Course!

1. IF Fasting Time Chart
2. Non-Scale Victory Record
3. 3 Types of IF coping Triangle
4. Fasting Spectrum Chart
5. 2 Favorite Self-Talk Copings
6. 5 Second Rule Working in the Brain With IF Chart
7. Block Scheduling for IF Daily Chart
8. Fat Loss With IF Graph
9. Four Fasting Protocols Graphs
10. Insulin Vs. Glucagon Timeline
11. Four Benchmarks for Choosing Foods Graphic
12. Two Amazing Occurrences Graphic (AC and Fat Adaption)
13. Four Ways We Lose Pounds and Inches Graphic
14. Macronutrient Foods and Macronutrient Details Venn Diagram
15. 50 Fasting Benefits Master List Chart
16. 16 Habits of Successful Daily Intermittent Fasters Chronology Chart
17. How to Vary Your Fasting Windows Chart

D. Join Me!

1. Friends of DR discount…Use code SAVE20 for 20% Off!
2. First Monday of each month!
3. Learn more aboout it at 
4. FREE webinar last two weeks of each month: 
5. Course sign up Sunday night before the first Monday of the month: 









Intermittent Fasting Journal #45

Intermittent Fasting Journal #45

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about PMS cravings and mood issues and how to handle them with Intermittent Fasting and eating. Donna reassures listeners that the real YOU is during your non-PMS days. The hormone imbalances, cravings, moodiness, and lack of focus during PMS is not the real you. Believing this and understanding it makes us look more objectively at the PMS days as opposed to feeling bad about ourselves because we couldn’t measure up during those days. Donna begins with what PMS is—and how the lowering of serotonin might be causing us to want more carbs. She describes how many women lose weight the other two weeks of the month but undo that weight loss and gain even more than they lost during the other two weeks of the month. This keeps many women in a perpetual cycle of weight gain, or at the very least weight maintenance at their higher weight (as opposed to a net loss). Next, Donna describes the importance of doing our best, digging deep, getting as many things right as we can during our NON-PMS times. (Get Donna’s IF Start Up Charts!) As we get our food, fast, exercise, and other healthy habits down pat during the “good” days, we will have a greater chance of those habits carrying over into the PMS days. Donna then spends a good portion of the broadcast helping listeners find some PMS-solving snacks and treats that will not undo all of their hard work the rest of the month. She talks about starting with fruit and then moving to less seductive, lower fat treats that aren’t so calorie dense that they wreck your weight loss efforts over all. (Check out Donna’s freebie, Sugar-Free Solutions, at the blog for more “better” snacks during PMS.) This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus’ magnesium supplement, BioCleanse. It has amazing bio-available magnesium, vitamins, and other healthy ingredients to keep you regular, give you energy, help you sleep, reduce axiety, and lessen your pain and inflammation. Try your free sample of the pink drink (Plexus Slim) today:  Note: Upcoming webinars this week and next!!! 

A. What Is It and Does It Happen to Others?


1. Throughout my diet history, I had two downfalls…

a. One: Weekends
b. Two: Monthly cravings and weight gain

2. What Causes it?

a. Serotinin levels are lower during PMS

i. Feel good chemical in the brain
ii. Body uses carbs to make serotonin (this is why people are often grouchy if they go too low in carbs)
iii. Thus, we crave sugar and starches and snacky foods in order to increase low serotonin levels

b. Hormone imbalances as body does many tasks in general cause body to be out of whack—estrogen levels are high mid-cycle, which cause us to seek more “feel good” foods and activities
c. Chocolate cravings could be a craving for caffeine
d. Sugar cravings could be a deficiency in magnesium (see today’s sponsor, BioCleanse) or chromium (check out my Plexus Slim info)—two nutrients we are often deficient in that are needed in order to take sugar to cells…so we don’t get the “sugar” we are eating and need more and more to satisfy. This could happen during PMS or any time that we are deficient.

3. Different start and stop times

a. PMS
b. PMS after menopause?
c. Two full weeks of uncontrolled misery?

4. Surprise—I wasn’t the only one!


B. General Steps to Counteract It

1. Don’t start fasting or working out or changing your eating protocol during this time—watch your calendar
2. Watch calendar closely for the worst days, the okay days, and the recovery days—these will be important to your food, motivation, mood, and more
3. Don’t throw in the towel and call them “cheat days”

a. Cheat days during cycle issues become cheat weeks
b. You will undo all you have worked so hard for
c. Cheat days are shown in research to consume twice as many calories as non cheat days

i. 2,000 calories maintenance
ii. 4,000 calories cheat day is maintenance for two days
iii. You can’t make a calorie deficit with cheat days

4. When your motivation and control are high, make superb fasting, eating, and movement decisions

a. Don’t wane when you are not being affected by your cycle
b. This is the REAL you!

i. This is one of the most important aspects of PMS that we often overlook, especially if PMS is truly half the month for us.
ii. The real YOU is the non-PMS person. Remember this!!!!

c. Be what you want to be when an outside force is not controlling you

5. Make fasting as much of a habit as possible when doing well

a. Many people can still fast pretty well during their bad cycle days if they have the fasting as second nature during the other times
b. It’s often not the fasting that is that affected as much as it is the food choices and amounts—these can be triggered by the hormone imbalances during key times of the cycle.
c. Do NOT throw in the towel on your fasting…adjust, adjust, adjust!

6. Key to helping it (next section) is going to be getting ready for it and knowing when and how you will be affected!


C. Misc Ideas—Try Some of These!


1. Keep your fasting and eating windows intact as much as possible—sometimes just knowing what you can have when your eating window opens is enough to get you through the fast
2. Use your regular fasting tools that I teach at the blog and in the course—pink Himalayan salt, mineral water, sparkling water, coffee, tea, caffeine, self talk, 5 Second rule, time blocking, etc.
3. Don’t keep the worst offenders in your house. (“When you say no at the grocery, you only have to say no once!”) One of the best ways in general to break really strong food habits is to create barriers….there’s no barrier if the food is in the freezer or in your secret stash drawer!
4. Don’t start new things during this time—such as new exercise regiment or new food protocols, etc.
5. Take advantage of the good days—establish good fasting habits, start exercising more, etc
6. Use same techniques as cortisol lowering (See Broadcast #42)

i. Meditation
ii. Yoga
iii. Deep breathing
iv. Instrumental music
v. Sunlight
vi. Nature
vii. Walking
viii. Things you love that are not food related
ix. Journaling
x. Gratitude journal or list
xi. Prayer
xii. Reading

7. Plan/prepare ahead of time with your strategies and foods and empty junk food cupboards!


D. Food Ideas—Try These Things During the Cycle!


1. If you have been controlled by your monthly cycle, simply telling you to eat less sugar during that time will not work!

a. So plan for it….
b. Think: If I have to have processed foods right now (i.e. sugar or savory), what is the best worst thing I can have????

i. Sweets that do not have Trifacta—not all three …flour, sugar, fat
ii. Savory that isn’t so fatty (chicken quesadilla over four meat pizza; baked chips and salsa over chips and queso)

c. Make a list of lower fat, lower calorie, lower sugar foods that you think would still satisfy those monster cravings (Think the old Weight Watchers days… is not the time to say “low fat foods are bad!”)

i. I use many of my sugar-free treats at the blog
ii. Use non-addictive treats during this time as the addictive properties will only be enhanced and more desired
iii. Examples of treats that are lower in calories and fat so that even if you overeat on them during your cycle, it won’t result in weight gain as easily (Note: I am only recommending this as an alternative to eating a quart of Chunky Monkey or a family sized bag of M and M’s…..I really think real foods as much as possible is the way to go!)

2. Fruit with sugar-free jello or puddings (healthy ones with stevia or erythritol are available on Amazon if you don’t want Splenda or NutraSweet!)

a. Any time you do fruit over calorie dense sweets, you are increasing fiber, stomach distensability is being utilized, water from fruits takes up stomach space, etc.
b. Fruit with sugar-free dips, puddings, jello, etc. could help with the sugar desire while meeting above benchmarks

3. Sweets that are less addictive to you normally

a. Make low sugar, low fat muffins and treats for freezer during this time
b. I use my sugar-free Cream Cheese Whip/Dessert Base made with lower fat cream cheese and TruWhip whipped topping with crispy, lower fat sweets

i. Vanilla wafers or graham crackers
ii. Fruit (I sometimes use sugar-free pie filling with it)
iii. Peanut butter powder made into peanut butter mixed with the cream cheese base tastes like peanut butter pie!
iv. Sugar-free candy bars crushed or sugar-free chocolate chips crushed and mixed into the dessert base is a lower sugar, protein-y sweet snack

4. “Make your own” less sugary treats

i. Graham crackers with homemade or sugar free frosting
ii. Vanilla wafers with melted sugar free chocolate (or chocolate and peanut butter together made with peanut flour or PB2)
iii. Make your cycle sweet treats as low, as unseductive, and as less sugary as possible (since the sugar will just trigger more sugar cravings….)
iv. Low sugar/sugar free jelly toast or jelly bread (I love Aldi’s sprouted bread, Knock Your Socks Off!”)
v. PB and J—lower fat Pb, lower sugar jam or jelly and healthier bread

3. Do the same with savory treats

a. Ask yourself what will ward off these feelings and cravings with the least amount of damage calorie and craving wise?
b. Think lesser fat savory –total caloric intake DOES matter for everyone

i. While “diet foods” might not calm the raging cravings, it doesn’t mean we have to choose the worst offenders in processed foods!
ii. If you love pretzels or Cheezits, you will do a lot less damage calorie wise with these than with chips and dips etc. (and part of what you are after right now is NOT gaining during your cycle and undoing whatever good you just did for your weight management!)

4. Other food tips during this time

a. Make lists!

i. List on phone of lower seductive/calorie sweets for this time
ii. List on phone of lower seductive/calorie savory for this time

b. Purchase these ahead of time
c. Try to go with something off this list before going off the rails entirely!
d. If nuts or beef jerky or string cheese or apples or watermelon or healthy yogurt or cottage cheese with fruit—or anything real will suffice, do that first!!!


E. Plexus BioCleanse


Today’s Sponsor: 

1. General

a. Magnesium ions draw water into the intestine helping to remove unnecessary or harmful substances
b. Up to 50% of people are deficient in magnesium and will reveal it in the form of vitamin D deficiency (since mag is needed to process Vit D), cramps, inflammation, allergies, constipation, low energy levels, unhealthy gut issues, and much more.
c. In a 2016 review of 40 studies involving a total of more than 1 million people, Wang and his colleagues found that every 100 mg increase in magnesium from food reduced the risk of heart failure by 22 percent, Type 2 diabetes by 19 percent and stroke by 7 percent.

2. Ingredients (non-caloric/non-flavored)

a. Vitamin C (ascorbic acid)
b. Magnesium (magnesium hydroxide)
c. Sodium (sodium biocabonate)
d. Bioflavanoid Complex–orange peel, lemon peel, quince
e. Vegetarian capsule and rice flour

3. Dose

a. First part of day 1-2 capsules
b. Later in day (or bedtime) 1-2 capsules

4. Benefits

a. Helps cleanse gastrointestinal tract (naturally, daily—not a big gush cleanse;
daily bowel movements {or twice daily})
b. Reduces gas, bloating, and discomfort
c. Helps promote regularity
d. Helps remove harmful microbes and substances
e. Relieves occasional constipation
f. Oxygenizes the blood
g. Reduces inflammation and pain

5. More About Plexus!

a. To visit our store click here:

b. To try a free sample of Plexus Slim Hunger Control (pink drink) click here:

c. MetaBurn Info Sheet:

d. MetaBurn Video:

e. Helpful MetaBurn video showing how it reduces stress and cortisol levels:

f. Plexus Magnesium Supplement—BioCleanse:

Sign up for webinar next week! 









March Plexus Give-aways!

Hi there!!! 

Just wanted to hop on here and tell you about our team’s March give-aways!!

Summer is just around the corner, so many people are looking for help with weight loss–but want NATURAL and plant-based help. (I understand!)

And Plexus has 22 products that fit those criterion: natural and plant/botanical based. 

So our team has put together a fun give-away for the rest of the month…and I wanted to let you know about them!

We’ll be giving away three different products!


Here’s the scoop:

1) Anybody who is not a current Ambassador can win!

2) Give aways are in my private FB group, Reishes Peeps. You need to hop on over there and join so that you see the give away posts and comment to win!

3) In order to win, just comment on the post of that week any day from Wednesday to Friday night at 10:00 Eastern time for that giveaway. (They will be posted by me, so look for my name and PRIZE!!)

4) I will draw a winner on Friday at 10 pm Eastern time–and get the prize out to the winner!

Easy peasy!

The products are cool—and effective. (My husband and I have lost 150 pounds together and gone off of four prescriptions since starting on these products three years ago!)

Here’s what we’re giving away:

1) Friday, March 15th—7 day Slim sample (winner’s choice of formula). 

2) Friday, March 22nd–Ease Cream (amazing botanicals that take away pain–like Icy Hot except natural—you’ll want this for summer bug bites!)

3) Friday, March 29th—Lean Chocolate Mocha full sized shake bag!


So….join my private FB Group right away and win and learn! 🙂


Let’s “feel great and live well,”



Intermittent Fasting Journal #44

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about what to expect after one month of fasting and what to focus on for your fasting time and your eating window at this point. (She also gives lots of help and encouragement for new fasters in general!)

Donna begins with her and her husband’s “journal.” She talks about how there will always be things to work around and problems to solve. Being a problem solver is a huge part of achieving weight management. She talks about how she has a little longer eating window now (5-6 hours a day) due to her schedule with her husband and her strength training—and how important it is to eat more healthy and real foods when you have a longer eating window. She also describes her opening snack as “more real food” and less villainizing of a certain macronutrient (i.e. fats or carbs).

Next, Donna delves into what to expect and what to focus on during the fasting hours after a while on IF. First she suggests that you get to the fasting hours you desire—even if you need to do it incrementally. Rushing it and then quitting will not give you the adherence that is required to lose weight. (Get Donna’s IF Start Up Charts and try Chart 4!) She recommends focusing on the fast until you have a groove that works for you. She talks about the importance of flexibility in order to make fasting a lifestyle.

After your fasting is where you want it to be, Donna encourages you to watch out for Appetite Correction! It will be coming soon—ghrelin will continue to be tamed. Clock hunger will diminish. Taming ghrelin will happen through consistency in fasting! Hearing leptin signals will start getting better and better as you fast longer.

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by clicking HERE.



A. Fasting Journal


1. Fasting hours have been a little trickier with Ray’s work schedule and not being able to eat meals together—you would think with only eating one meal (and snacks) we could manage to eat it together!


a. Has been more important than ever that I open with a healthy snack with a 5-6 hour eating window instead of 4-5

b. Low carb snack vs real food/healthy snack (not all low carb is real; not limiting certain macros anymore)

2. Working towards eating more real foods (see advice below!)

a. Work with the Appetite Correction that is taking place


b. AC will be in the form of not overeating (i.e. just being “done”) AND desire to eat more healthy foods



B. What to Expect After One Month—Fasting Hours


1. Get to 16-20 hours incrementally if needed

a. Don’t stop or beat yourself up because you are only at 14 hours or so

i. Tremendous health benefits starting at 12 fasting hours

ii. Do a more incremental approach if having trouble upping your hours (Use my freebie IF Start Up Charts—Chart #4)

iii. Focus on getting the fast

(1) Don’t try to make too many changes at one time

(2) Don’t try to restrict eating window so much that you can’t fast well

2. Keep tweaking to find what works for you

3. Be flexible when you want to adjust hours

a. Without flexibility, you will be tempted to go off and on

b. Make it a lifestyle

c. Don’t freak out over shorter or longer fasting days

4. Follow all start up fasting advice while you are increasing fasting hours

a. Restarting IF (video)

b. IF Start Up Options (article and video)

c. Five Ways to Start IF (slideshow)



C. What to Expect After a Month of IF–Eating Window


1. Grehlin will continue to be tamed

a. Your body will continue to adjust to the new clock hunger

b. Consistency is paramount in taming grehlin

2. You will continue to hear leptin signals better and better

a. Upcoming Broadcast (Advanced Appetite Control)

b. Email just went out

c. Learn to do the things that cause you to hear leptin better

i. Fasting consistently

ii. Drinking water

iii. Not drinking calories

iv. Eating real foods

v. Eating fibrous foods

vi. Exercising

vii. Eating protein

3. Make the best choices; make specials just what they are—specials

4. Bring in boundaries as needed
a. Not grazing
b. Shorter eating window
c. Less processed food
d. 80/20


D. Our Sponsor: Plexus MetaBurn


1. Adaptogens

a.Group of herbs known as herbal adaptogens or tonic herbs

b.Long been used to strengthen immunity, improve energy, and enhance the body’s ability to handle stress.

c.According to Whole New Mom: “Adaptogens protect us against stress and help us achieve balance by several means that are associated with the HPA Axis and by acting on mediators of stress response, including cortisol and nitric oxide (NO).”

d. Help the body adapt to stress

e. Non-toxic

f. Help the body achieve homeostasis

2. MetaBurn’s Uses

a. Breaks through weight loss plateaus

b. Helps reduce belly fat and hip fat as it reduces cortisol levels

c. Helps support a healthy mood

d. Increases energy

e. Increases fat burning

f. Helps with cortisol levels

g. Helps with sleep

7 Places to Find Donna and Learn More About Intermittent Fasting!









Intermittent Fasting Journal #43

Intermittent Fasting Journal #43

In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about whether you should continue to fast when weight loss has plateaued, slowed, or stopped. She begins this presentation by telling, in a nutshell, why she and her husband (the two have lost over 100 pounds together in a year on IF) will always practice some form of Intermittent Fasting (in spite of both of their “weight plateaus” right now).

Donna begins this discussion by talking about what was happening to her before IF—always some form of dieting, losing and regaining, perfection or guilt, limiting one macro or another, etc. She also discusses the differences among various metrics—pounds, inches, clothes, appearance—and how we should consider all, not just weight. She also touches on motivation to exercise and change our bodies.

Next, Donna describes the difficulties in achieving leptin and insulin sensitivities. Both of these require us to exercise and eat right—the two things that resistances cause us NOT to be able to do! With IF, these things are done for us. She goes into detail about we can tame grehlin and hear leptin signals. She delves into toher food controls, including the ability to eat closer to what our bodies need (30% less than what we typically ate before IF), the beauty of the built-in boundaries IF provides, the ability to practice 80/20 including parties and special occasions, and much more.

The “other benefits” that Donna describes would be enough to keep anyone on the IF train, even if weight loss isn’t so fast. These include time, money, energy, and trash savings; metabolism boosting; dopamine spikes less with less frequent eating, resulting in our not desiring certain foods as much; inch loss; eating all macros; simplicity; disease prevention; longevity; cognitive function; and so much more!

This week’s broadcast is sponsored by Plexus supplements. Specifically, Donna taught about Plexus Slim, the pink drink. She described the XOS—Prebiotic version that feeds the good bacteria in our guts and the Hunger Control—Appetite Suppressing version that gives us fiber to fill our guts up and keep us from overeating. Both Slims balance blood sugar, give energy, enhance mood, help with sleep, provide antioxidants, and much more. Try your free sample today by going HERE.



I. Our Fasting Journey

A. Weight and sizes

1. Sixteen months for me—25 pounds and 18 pounds to go; from a 14 to a 10
2. Fourteen months for Ray—75 pounds and 25 pounds to go; from a 48 to 38

B. Only inch loss for both of us since November vacation (a couple of pounds here and there)

II. Why We Will Always Practice Some Form of IF


A. Weight and size victories

1. What was happening before IF?

a. Always trying some form of dieting
b. Never kept weight off—lost 100 pounds; 40 pounds; 40 pounds; 50 pounds; and many 20 pound losses
c. Struggling between perfection or near perfection and guilt
d. I’ve never been able to lose and keep it off while still enjoying typical foods, all macros, and no severe restriction

2. Weight

a. One measurement
b. Not measurement that shows up to other people, clothing, strength, etc.
c. While we want to achieve a healthy weight, this is the last thing I look at in my victories
d. Eight pounds away from a 100 pound weight loss over the past dozen years—never kept off what I lost before consistently like with IF

3. Size

a. Never been motivated enough to keep a strength training protocol going
b. Never wore as small a size as I do now except for the other time I lost 100 pounds (only for one month!)
c. Never felt like I could get bloating down and look better easily within 24 and 48 hours like fasting can do for our size (pants tight? Fast! Face puffy? Fast! Rings tight? Fast!)

B. Appetite Correction

1. Taming Grehlin

a. Hunger hormone—tells us when we are hungry
b. Never able to control this with any other eating protocol
c. Hungry between meals; hungry before bed, etc.
d. IF has let me control my hunger rather than the other way around

2. Hearing Leptin

a. Leptin is the satiety hormone; people with excess body weight should be signaled by leptin to stop eating….but those with leptin resistance (i.e. most overweight people) do not hear the leptin signals
b. Through IF and the things I have learned (water, fiber, real foods, not drinks, exercise, eating in a small window, etc.), I can hear leptin for the first time in my life that I can remember
c. Leptin sensitivity also causes us to move more willingly—I have never wanted to move more prior to IF
d. The other ways to “fix” leptin resistance include diet and exercise—so you aren’t hearing leptin signals, which causes you to eat more, and you don’t hear leptin telling you to move more, but you can solve this problem through diet and exercise—the very things that this hormone you are trying to hear better will not tell you!!!!

C. Other Food Controls

1. Overall, most of us need to eat 30% less than we do—for longevity, weight management, disease prevention, and more
2. Without AC (above), this is really hard to do
3. Without the boundaries of time, this is really hard to do—we think we are going to “diet” or “not eat this” or “not eat that,” but without AC, boundaries of time, blood sugar balancing, overeating in general on calorie dense foods, we grab a bite of this, take these cookies to bed, pull out the chip bag at 9pm, eat a bagel or donut on the way to work, etc.
4. Food controls in IF are so black and white, so doable, and eventually pay off in weight loss and especially recompositioning of our bodies—if we aren’t fasting, the caloric load will increase greatly without super human willpower that we know will not last for long (because without AC, the boundaries of IF, and other things I am teaching and learning, we can’t sustain willpower)


D. Food Freedom

1. While we use AC, time boundaries, and ways to get in our fruits/veggies/fibrous foods/protein within IF, the food freedom has been phenomenal.
2. Without counting but just adopting an 80/20 protocol (80% of the time fruits, veggies, fibrous foods, protein, real foods and 20% “Reish party foods”!), we have been able to lose one to six pounds a month, go down in clothing size/inches, and feel amazing very consistently.
3. What other protocol can we follow that allots for 20% partying, no counting, and consistent weight and inch loss and sustaining?
4. Huge part of the food freedom simply comes from condensing all calories into a small eating window

a. When you eat 1800 calories over 6 eating periods, you have to average 300 calories a time (think all Weight Watchers or vegan foods).
b. When you eat 1800 calories over OMAD/3, that is something like 400 calorie snack; 1200 calorie meal; 400 calorie dessert. This allows you to go out to eat, to eat celebratory meals, etc. that you cannot do with a 300 calorie per eating time approach
c. Even at 2MAD, you have two 900 calorie meals

E. Other Freedoms

1. Time
2. Money
3. Energy spent on food preps
4. Trash


F. Other Benefits

1. Metabolism booster (up to 14%)
2. Less desire to eat unhealthy foods: The more frequently you eat, the more you want to eat (blood sugar spikes, dopamine spikes in the brain, etc.)
3. Sense of control that you can’t get striving on severe restrictions
4. Natural calorie control
5. The option to eat all macros—super important for general health
6. Fat burning so inch loss often precedes weight loss (clothing sizes and how you look in your clothes)
7. Simple—don’t plan your life around food
8. More similar to how we were created to eat—not food available in fridge and gas stations every 2-3 hours
9. When you control one of the hardest areas of life to control, that control spills over into other areas—housekeeping, job, working out, eating what your body wants and needs, etc.


G. Huge Health Benefits—more research coming out all the time!

1. Disease prevention
2. Longevity
3. Brain health
4. Cognitive improvements


III. Plexus Sponsor: Plexus Slim (two versions of the pink drink!)


A. Plexus Slim

1. Ingredients

a. Chromium
b. Green coffee bean extract (equivalent of one cup of DECAF coffee in
natural caffeine–never found to have caffeine)
c. Garcinia Cambogia
d. Alpha Lipoic Acid
e. Mulberry Fruit Extract
f. Stevia leaf
g. Colored with beet root extract

2.Benefits–XOS—Prebiotic formula

a. Microbiome-activating formula clinically demonstrated to improve gut health and weight loss
b. Feeds your gut with beneficial prebiotics—look up Akkermansia rats; our prebiotic increases akkermansia so that hunger is reduced and metabolism is boosted
c. Supports healthy glucose metabolism (made originally for diabetics)
d. Tastes great
e. Increases lactobacillus by 365 times and bifidobacterium by 290times–contributes to overall health
f. No artificial sweeteners, flavors, or colors
g. Raspberry-lemon-watermelon flavor

3.Benefits—Hunger Control formula

a. Same ingredients as listed above
b. Supports healthy glucose metabolism
c. Tastes great
d. No artificial sweeteners, flavors, or colors
e. Fills stomach up with polydextrose to make you eat less
f. Citrus flavor

4. Using Plexus Slim Hunger Control With Daily IF

a. During fast

i. 20 calories but only 2 net carbs
ii. ii. Designed to balance blood sugar levels, so will not cause an insulinspike
iii. iii. Immediately takes away hunger
iv. Hunger reduction will continue for hours after consuming

b. Thirty to sixty minutes before opening window or before OMAD

i. Water mixes with the polydextrose to expand and fill up stomach
ii. Hunger is reduced
iii. Stomach capacity is shrunk
iv. You will feel full more quickly and not get hungry after


B. Learn more about Plexus

1. Visit our store HERE

2. Hunger Control Slim (pink drink) HERE

3. Try a free sample of Plexus Slim Hunger Control (pink drink) HERE







Fast Shot: Shorter and Longer Fasts—Does It Matter?

In this fast shot, Donna Reish, blogger, author of 100 curriculum books, Intermittent Fasting teacher, and seeker of health, teaches the benefits and downfalls of fasting for shorter periods times vs longer periods of times each day. She begins with understanding the four ways we lose inches and fat with fasting and then discusses other health benefits that can be affected by fast length. She then describes the process of shorter fasting, that is 16-18 hour fasting hours. She discussed how this allows for two meals or more, how some people have self control problems with that long of an eating window/that many eating opportunites, how effective this approach is for clean/whole foods eaters, the this fasting length’s potential effect on Appetite Control. Then Donna discussed the longer fasting times,, such as 19 to 23 hours, including the potential benefit of one meal a day, the length of time it may take to burn through stored glycogen, and how the body gets used to longer fasts/trains grehlin. She brings it all together in summary between the two time conundrums.

A. First Understand the Mechanisms of Fasting and Weight Loss/Inch Loss With Fasting

  • 1. Four ways we lose inches and fat with fasting
    • a. No insulin/no food=fat burning—putting body in best position to burn its stored energy for fuel
    • b. Balancing hormones—grehlin, leptin, Human Growth Hormone, etc., for most appetite control possible
    • c. Reducing caloric intake over time resulting in long term weight loss
    • d. Body recompositioning as the body burns its own body fat—inch loss often happens before fat loss.

  • 2. Other benefits of fasting outside of weight loss and inch loss and appetite correction, etc., happen with shorter and longer eating periods
    • a. Research showing that even 12 hours fasted is helping to reduce breast cancer
    • b. Research showing it takes 18 to 36 hours of completely clean fast to cause autophagy
    • c. These benefits come into play when making fasting length and “clean-ness”

B. Shorter fasts (16-18 hours)

  • 1. Usually allow for two meals or more
  • 2. Some people eat too much in that longer eating window without other eating protocols in place (calorie reduction)
  • 3. Depending on what you ate yesterday and the day before, it might not be long enough for body to go into fat burning mode (using body fat for fuel)
  • 4. Appetite might not be as controlled if you graze during the eating window or eat too many processed foods (real foods help with AC as does protein and fiber)

C. Longer fasts (19-24 hours)

  • 1. May result in truly one meal—this can cause a better caloric level (calorie reduction)
  • 2. Long fast gives lots of opportunity to burn through circulating glucose and stored glycogen so this will likely increase body fat burning (using stored body fat for fuel)
  • 3. Can work both ways for AC
    • a. Backfire—I did so great fasting, so I can eat as much as I want (not too likely with AC and not usually at all for real foods)
    • b. Body can get used to no food for that period of time and if you truly eat one snack and one meal without grazing or just one meal, AC will probably be superb

D. So Shorter or Longer Fasts?

  • 1. Base in part on goals (weight, size, health, brain, autophagy, etc)
  • 2. Base in large part on sustainability and adherence—what can you truly do without giving up?
  • 3. Base in part on what you eat—people with healthier diets and fewer processed foods can usually do 2MAD and lose or maintain; if you honestly want a restaurant style meal and dessert every day, longer fasts will be needed
  • 4. Base in part on your success so far and where you are in your weight loss journey
  • 5. Can alternate!

Fast Shot: Should You Exercise Fasted?

In this Fast Shot, Donna Reish, blogger, health seeker, Intermittent Fasting teacher, and author of over 100 curriculum books for students in preschool through grade twelve, teaches about exercising fasted. She begins by explaining the three main types of exercise and what each one does in terms of calorie burning vs toning, etc.—cardio, strength training, and HIIT. She then describes the three ways to get into ketosis—keto diet, fasting, and exercise ketosis. Then she tells when she likes to do strength training and rowing and why, including how working out during the fast gets you into fat burning sooner (and sometimes very quickly depending on the intensity of the workout and what you ate the night before). Finally, she gives some tips for adding exercise to your Intermittent Fasting routine.

A. Understanding exercise in a nutshell

1. Cardio—fat burning, sustainable for long period of time; 50-60% of heart rate; able to talk through it; doesn’t build muscle per se

2. Strength training—carb burning, long term benefits, look smaller regardless of weight; muscle is tighter and smaller than fat, so when you strength train, you build muscle—when you lose fat, that muscle looks leaner and thinner than the fat that was there

3. HIIT—only sustainable for 30 to 90 seconds at a time (or it isn’t true HIIT); carb burning; 85-90% of heart rate; can’t talk through it


B. Three types of ketosis in a nutshell

1. Keto diet

i. 75-80% fat; 10-15% protein; 5% carbs

ii. Puts you into “ketosis” where your body burns ketones/fats rather than carbs

iii. Some say this happens through caloric reduction; others say it happens due to a caloric “padding” you get through mostly eating fat—body gets used to burning fat

iv. Puts you into ketosis 4x faster than traditional diet

2. Fasting

i. Usually happens between 16-18 hours of non-caloric fasting (though some say it still happens if you eat fat, like cream)

ii. Happens for the same reason as keto diet—you’ve burned through glycogen stores and now use body fat and ketones instead

iii. Puts you into ketosis 20x faster than traditional diet

3. Exercise ketosis

i. Especially happens through strength training because you’re burning the glucose stored in your muscles

ii. HIIT also helps it

iii. Can make you feel like you’re starting fasting all over again!


C. When Should I Exercise?

1. My preference is around 12-16 hours fasted—not hungry at all and not full from eating either

2. Can do it anytime

3. Doing it fasted puts you into fat burning quicker because you’re burning through the last of the glycogen stores

4. Doing it fasted can make you feel like you are starting fasting all over again!



D. Tips

1. Don’t do strength or HIIT in first couple of weeks of fasting (you are doubling up on burning through glycogen and can be super hungry and tired—and you won’t know what is causing it!)

2. Be prepared to feel bad at first!

3. Drink mineral water and take minerals!

i. Magnesium

ii. Mineral water—flat or sparkling (I used two bottles each morning when I began working out hard)

iii. Pink Himalayan salt

4. Start out slowly as you will feel like you are back to starting fasting all over again!




“A Month to Learn It—a Lifetime to Live It”—

Intermittent Fasting Journal #42


In this Broadcast, Donna Reish, blogger, author of 100 curriculum books for preschool through twelfth graders, seeker of health and fitness, and Intermittent Fasting teacher, talks about ways to improve sleep. She begins the broadcast with her and her husband’s fasting update and what she has been learning about processed foods and Appetite Correction through applying Dr. Stephan Guyenet’s The Hungry Brain teaching to fasting. Basically, she explains, seductive, processed, calorie-dense, high trigger foods do not signal AC as well, so she and her husband are learning to save these foods for dinners out and “parties” and eat less seductive foods at home—while not considering what the macros of these foods are (i.e carbs are bad or fats are bad).

read more…


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